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Food Additives: Friends or Foes?

Food additives are often vilified in the press. Some have been linked with allergies, behavior problems, and an increased risk of cancer. This has led many people to attempt to avoid them and seek additive-free food when possible. But do food additives really deserve all this bad press?

What Are Food Additives?

There are two types of food additives. Direct additives are added directly to food during its preparation. Indirect additives are substances that may slowly leach into food during its processing or packaging.

Examples of Food Additives

Salt

Sugar

Gums

Vinegar

Minerals

Flavorings

Vitamins

Variety of chemicals

High fructose corn syrup

Synthetic and natural colorings

Baking powder and soda

Hydrogenated vegetable oil

Why Are These Added to Foods?

Food additives serve a wide variety of purposes, such as:

Providing flavoring and/or sweetness

Preserving foods

Slowing spoilage

Leavening baked goods

Preventing fats from separating

Preventing caking of powdered or granulated substances

Increasing the food’s nutritional value

Preventing fresh fruits from turning brown

Sharpening flavors or colors

Controlling the acidity or alkalinity of foods

So Food Additives Are Not All Bad?

No. Food additives are not all bad. The use of some additives can improve food safety and flavor, help make food quality more consistent, and add nutritional value.

Are Some People Sensitive or Allergic to Food Additives?

Yes. Some people are sensitive, or even allergic to certain food additives. Some may notice stomach upset, headaches,
hives, runny nose, sneezing, or wheezing after exposure to a particular additive. In the worst case scenario, a person may have an
anaphylactic reaction
to an additive. Anaphylactic reactions usually include swelling, itching, and difficulty breathing. It can develop rapidly and be life-threatening.

Are Some Food Additives Worse Than Others?

Yes. Some additives should be avoided. Others need only to be limited by most people. The following table outlines some of the claimed risks and side effects of these common food additives. It is important to note that many of these issues are controversial. Some problems are not widely accepted by the scientific community. The recommendations below are from the Center for Science in the Public Interest (CSPI). Also listed is information from the US Food and Drug Administration (FDA).

Added to foods that contain oil to prevent them from oxidizing and becoming rancid

These additives have also been linked to cancer in rats.

Avoid

BHA and BHT are approved for use in food.

Monosodium glutamate or MSG (flavor enhancer)

Often added to certain seasonings, especially in Chinese food, in order to boost the overall flavor

This is another controversial issue. MSG may cause migraines, chest tightness, wheezing,
and asthma
attacks in certain people.

Avoid if sensitive

MSG is considered "generally recognized as safe" (GRAS), but the additive must be clearly labeled on the product.

Nitrites and nitrates (meat preservatives)

Processed meats

There are claims that these preservatives increase the risk of
certain cancers, including
stomach cancer.

Avoid

Nitrites and nitrates are also recognized as safe.

Olestra (synthetic fat replacement)

Potato chips, snack foods

Olestra can affect the gastrointestinal tract, causing diarrhea and loss of important fat-soluble vitamins.

Avoid

The FDA has approved this fat substitute.

Potassium bromate

Bread products

This additive may increase the risk of cancer.

Avoid

The FDA has not banned this additive, but it is not used as often anymore.

Saccharine (artificial sweetener)

Packets, diet beverages

This artificial sweetener has also been linked to cancer in rats.

Avoid

There is not enough evidence to conclude that artificial sweeteners are unsafe.

Sulfites

Dried fruits, shrimp, wine

Sulfites may cause asthma attacks or even anaphylactic shock in vulnerable people.

Avoid if sensitive

Sulfites can be used in products, but they must be listed on the label.

Sucralose (artificial sweetener)

Baked goods, frozen desserts, ice cream, soft drinks

None

Caution

This sweetener is approved by the FDA.

So What Can I Do to Keep Myself and My Family Safe?

It is unrealistic, and unnecessary, to avoid all food additives. However, do your best to avoid or cut back on the worst offenders on the list. A good rule is to choose the least processed foods. For example:

Water instead of diet soda

A whole banana instead of a fruit snack bar

Old fashioned oatmeal instead of a sweetened oat cereal

Here are some suggestions for limiting your intake of food additives:

Extra additives like dyes can be avoided. If your food is not a color found in nature, you might want to consider avoiding it.

Limit your intake of processed snack foods like chips and cookies. They can be heavy in salt, sugar, food coloring, and preservatives, and low on nutrition.

Be aware of which processed meats are likely to contain nitrites and nitrates.

Scan the list of ingredients before choosing a food, and if it contains too many unfamiliar ingredients, pass on it.

RESOURCES

Center for Science in the Public Interest
http://www.cspinet.org

US Food and Drug Administration
http://www.fda.gov

CANADIAN RESOURCES

Dietitians of Canada
http://www.dietitians.ca

Health Canada
http://www.hc-sc.gc.ca

References

Chemical cuisine: learn about food additives. Center for Science in the Public Interest website. Available at:
http://www.cspinet.org/reports/chemcuisine.htm. Accessed October 14, 2014.

The facts about Olestra. Centers for Science in the Public Interest website. Available at: http://www.cspinet.org/olestra/11cons.html. Accessed October 14, 2014.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.